Green Smoothies with Protein Powder

Updated to add the mint smoothie.

Cook’s notes: This set of recipes is inspired by the article about the 60/40 formula for perfect green smoothies on the blog “100 days of real food“. The formula is 2 cups greens, 2 cups liquid (including yogurt), and 3 cups fruit.

I have been experimenting to see what works for me. I like using 50 g baby spinach (about 1.2 cups), 1 cup liquid, 1.5 cups fruit, and adding 1 scoop whey protein powder. About ingredients:

  • Greens: I weigh the baby spinach on a scale; it is tricky to measure in regular measuring cups. I find that 50 g is a good amount (it’s about 1.7 cups; the package usually says that 2 cups of baby spinach is 85 g.)
  • Liquid: Coconut milk. Not the canned stuff you make whipped cream out of, but the drinking beverage. Any brand will do. It comes in a paper carton in the regular milk section of the grocery store.
  • Liquid: Greek yogurt. Blend with water. What we had in the house was full-fat yogurt, left over from baking. I think it would also be good with fat-free Greek yogurt, which is what we normally buy.
  • Protein powder: The brand I got is Designer Weigh French Vanilla. It seems to have a sweet flavor. So for future smoothies, I’ll make sure the coconut milk or other liquid is unsweetened.
  • Fruit: I also weigh any fruit on a kitchen scale, instead of trying to force frozen peach slices into a measuring cup.

Green Mint Smoothie

Adapted from a recipe I saw online to add the spinach.

Serves 1 (about 12 oz.)

1 cup vanilla coconut milk
1 scoop vanilla whey protein powder
1 Tablespoon unsweetened Dutch cocoa powder (we like Droste brand)
50 g baby spinach (about 1.7 cups)
3 to 5 drops peppermint extract

Blend the coconut milk, protein powder, and cocoa. Add the spinach, and puree until smooth. Add the mint extract and puree again until smooth.

According to myfitnesspal, each serving has 242 calories (33% carbohydrate, 33% fat, and 33% protein): 10 g total fat, 23 g carbs (9 g fiber and 13 g sugar), and 23 g protein. 

Pineapple Smoothie with Greek Yogurt

This smoothie does not have banana, and it makes a smaller amount.

Serves 1 (about 12 oz.)

1/2 cup plain Greek yogurt
1/2 cup plain water
1 scoop protein powder
50 g baby spinach
1 cup fresh blackberries
1/2 cup fresh pineapple chunks

Blend the yogurt, water, and protein powder. Add the spinach, and puree until smooth. Add the fruit and puree again until smooth.

Peach and Berry Smoothie with Greek Yogurt

This smoothie does not have banana. It came out rather gray/lavender in color, due to the blackberries.

Makes about 16 oz.

1/2 cup plain Greek yogurt
1/2 cup plain water
1 scoop protein powder
50 g baby spinach
1/2 cup fresh blackberries
140 g frozen peaches without added sugar (about 3/4 cup)

Blend the yogurt, water, and protein powder. Add the spinach, and puree until smooth. Add the fruit and puree again until smooth.

Peach Green Smoothie

Makes two servings, 12 oz. each

1 cup coconut milk beverage
1 scoop French Vanilla whey protein powder
50 g baby spinach
4 oz. peeled banana (1/2 small)
140 g frozen peaches without added sugar (about 3/4 cup)
1/2 cup fresh blueberries

Blend the coconut milk and protein powder. Fill the blender with the spinach leaves, and puree until all the leaves are ground up into a smooth mixture. Add the fruit and puree again until smooth.

Pour into two glasses and drink.

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